There are so many variations of the mighty squat - the only true leg building mechanism around in old school opinion. Unlike many of the variations of exercises for other body parts, variations for squats never take the beneficial range of motion out of the exercise. With any type of squat, you'll always, well, squat.

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A List of Full Range of Motion Bodybuilding Exercises

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Q: I was recently turned on to powerlifting as a means to add more size - meaning that I am doing traditional movements in a routine that is just the major heavy lifts and getting a lot of gains. I was reading about the Westside Barbell clan to get a good understanding of their methods and they were talking about wide stance. They said that wide squat stance was superior for adding mass and development to the legs. Why is that?

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Many bodybuilding articles are going to blow smoke up your can by telling you tales of how easy it is to change your currently pathetic thighs into the thickest hamhocks this side of Mustafa Muhammad. The reality is that many of these articles are designed to sell bodybuilding supplements and give hope to people who, unfortunately just aren’t destined to have thighs this large. Here are some questions to ask yourself which can help you to most accurately gauge your potential for making leg mass gains.

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Squatting is perhaps the most dangerous – and most effective – exercise that one can use in the gym. A fraction of an inch adjustment on chest, back, or other body part positioning can either make the exercise more productive and safer, or less productive and more dangerous. The choice is yours, as to which type of workout you prefer to enjoy. If your goal is to remain injury-free and make great gains in the gym, you should follow these positioning tips for safer squatting.

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When it comes to the bodybuilding solar system, there are only two planets. On the first, bodybuilders love to squat. On the other planet, there is no squatting. Bodybuilders often begin their journey on the non-squatting planet. Over time, as they learn about the benefits, they may visit the planet. However, many of them don’t like the place, and return to their home planet with their tails between their legs. The few that do stay will use squats regularly, and will grow as a result. You can always tell what planet a person is from based upon the look of their upper thighs through their spacesuit! That being said, there are both pluses and minuses to using squats on a regular basis.

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The squat is certainly the top bodybuilding movement if your goal is to add as much muscle to your frame as possible in a short period of time. However, while many people train their hardest, they often miss out on a great deal of opportunities to garner more success from their squatting. Here are a few techniques for improving your squat effectiveness.

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Many powerlifters, and a few bodybuilders, believe the front squat is a very effective movement for adding mass to the front quadriceps. While it’s true that squats are an amazing movement for adding mass, it’s not always guaranteed that this movement can be completed safely and without incident. Trainers should be completely aware of the risks and pitfalls associated with this injury.

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There has recently been a discussion in bodybuilding bulking circles about the necessity of training arms when in off-season mode. Some bodybuilders feel that this period should be devoted mainly to weight gain and compound movements, and that spending time on exercises such as one-arm isolation dumbbell curls really won’t lead to mass gains, the goal of the off-season lifter. Others believe that if you don’t train arms, you’re simply not a true bodybuilder. Let’s look at both sides of this argument, and see who’s closer to the truth.

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In the early days of bodybuilding, trainers entered the gym on Monday morning and they trained for MASS.  Lots of compound sets, lots of heavy weights, and they trained the entire body.  They went to lunch and the gym afterwards, and then they took the next day off.  They returned Wednesday, then Friday, and they did it again!  Very popular in those days were the “Golden Six”, a group of six compound movements which essentially trained the whole body using mostly free weights, and lots of heavy weight.  Here is a sample workout using the Golden Six movements.

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